Do you ever feel like you’re just making it through the day rather than thriving in life? Realized you’ve had a conversation or driven home and it’s been a blur? We’ve all been there. Having our minds wander and falling into autopilot mode is part of human nature. Learn how to recognize the signs you’re on autopilot, discover practical strategies to get out of autopilot mode and change your life. Change can feel overwhelming, but every small action we take ripples into bigger transformations over time.
If you feel stuck in your daily routine or struggle with negative thoughts, start with simple steps. These small actions can lead to lasting change. By starting with one thing today and building on it, you’ll avoid feeling overwhelmed. Discover practical steps to help you change your life and create lasting positive habits.
Recognize The Signs You’re On Autopilot
Identifying the signs you’re on autopilot is the first step toward change. Autopilot mode, according to psychologists, is a mental state where we rely heavily on habits and lose awareness of our actions. According to a study from the University of Miami, our minds wander between 30% and 50% of the time, and we’re especially prone to having our minds wander the longer we’re doing a particular task.
When we’re on autopilot mode we tend to let our thoughts wander. When we’re stuck on autopilot, we lose touch with our goals and values and we do… just to do.
Here are some signs you’re on autopilot:
- You frequently feel disengaged or mentally checked out.
- You perform daily actions—like commuting or preparing meals—without conscious thought.
- You often can’t remember the specifics of what you did throughout the day.
- You feel like each day blends into the next with little variation or excitement.
When was the last time you consciously thought about your commute? What about how you spend your weekends?
Incorporating more choices into daily life and making intentional changes to live purposefully can help you get out of autopilot. Rather than relying solely on your habits, taking actionable steps can help you break free from living a zoned-out life.
Practical Ways to Change Your Life & Get Out Of Autopilot Mode
The good news is that changing your life can start with simple, practical strategies. Try these tips to help you get unstuck and find more meaning, purpose and fulfillment so you can thrive.
1. Start With Self-Reflection
Before you can make meaningful changes and stop trudging through life on autopilot mode, you need to understand where you are right now. Take some time to reflect on your current life. Are there habits or routines that are holding you back?
What areas of your life are causing stress or unhappiness? When you understand what’s not working, you’ll have a better idea of what needs to change.
Self-awareness and self-reflection can help us have greater control over our unconscious processes. Reflection can lead to greater effectiveness and often to reevaluation of your values and priorities. Your values may have shifted over time, so it’s important to assess if your current life aligns with them. Self-reflection can also lead to increased willpower, help us take action and recognize our potential.
Quick Tips:
- Spend five minutes each morning setting a quick intention. It could be as simple as “I’ll focus on one task at a time” or “Today, I’ll bring positivity to my interactions.” Then, at night, take a moment to look back—what went well, and what could be better? This small daily practice builds self-awareness, keeps you grounded and makes sure your actions actually line up with your goals. Plus, it’s a great way to end the day on a positive, purposeful note.
- Or, try taking a “reflection day” each week where you review what went well, what didn’t and where you can make changes.
Related: 10 Fundamental Truths That Will Change Your Life
2. Embrace Micro Habits to Change Your Life
A life transformation comes down to building better habits. Habits expert James Clear shares that success can be found in consistently taking small, productive steps. He suggests starting with an “incredibly small habit.”
For example, if you want to build a habit of working out, start by creating a habit that leads to working out—like changing into your workout clothes as soon as you get home or setting up a gym bag the night before. From there, increase your habit in small ways, and break the habit into chunks as you increase. If you slip up? Clear says it well: “When you slip, get back on track quickly.”
Be patient with yourself, and create a pace you can sustain. These small actions make it easier to follow through, and over time, they turn into habits that stick. Your new habits can help you be more mindful of your goals and future, rather than staying stuck on autopilot.
3. Reframe Challenges As Opportunities
Seeing challenges as opportunities for growth is one of the best ways to snap out of autopilot. Effective leaders often use reframing to tackle challenges. When you reframe adversity as a chance to level up, you become more resilient and motivated to tackle what life throws at you.
Next time you hit a setback, don’t just grit your teeth and push through—take a step back and ask yourself, “What’s the lesson here? How can this make me better?” This simple mindset shift doesn’t just feel empowering; it can activate the brain regions responsible for problem-solving and personal growth, giving you a mental boost.
Tip: Try capturing your thoughts through journaling. Reflective writing lets you take a closer look at your experiences, helping you reframe setbacks and even spot patterns in how you respond to challenges. It’s like having a personal growth mirror—suddenly, even tough times start looking like stepping stones toward something bigger.
4. Break The Cycle Of Negative Thoughts
When you want to change your life, negative thoughts are often one of the biggest barriers. These thoughts can paralyze you and stop you from moving forward. Identifying and challenging these thoughts before they take over is important. Instead of letting them control you, become mindful of these patterns and practice redirecting your focus.
Along the same lines as looking at challenges as opportunities, one strategy experts recommend to stop negative thoughts is to “reframe and flip.” This is also referred to as “thought flipping.” First, identify that you’re having a negative thought or cognitive distortion. Then, you break the cycle by reframing it to a more productive one.
Practicing mindfulness can also help break the cycle of negative thoughts because it can lead to less stress and less emotional reactivity.
5. Examine Your Social Media Use
Social media can be a negative influence, but when we’re stuck on autopilot, it can be difficult to distance ourselves from it. Constantly scrolling through other people’s lives can make us feel inadequate or unfocused. Positively change your life by cutting back on social media. This can give you more time and mental space to focus on your personal growth.
Try setting boundaries for your social media use. You could start with something simple, like avoiding social media for the first hour after you wake up. The more you limit the time you spend on your phone, the more time you’ll have to invest in yourself and your goals.
Tip: Curating your social media feed to include more positive influences or setting screen time limits can also help. Similarly, what shows are you choosing to end your day with? What books are you reading?
Quick Read: 4 Questions That Will Change Your Life
6. Invest In Relationships & Change Your Life
No one makes lasting changes alone. Surround yourself with people who support your goals and lift you up. Whether it’s close friends, family or a coach, having a strong support network is crucial to staying accountable and motivated.
Investing in meaningful relationships and building strong connections can have numerous benefits in changing your life for the better. It’s important to seek out people who will encourage your growth rather than hinder it. Surrounding yourself with people you can trust and connect with can help you flourish in life and work.
7. Take Action, No Matter How Small
Action breeds momentum, so if you’re feeling stuck, start by doing one thing today. As best-selling author Mark Manson suggests, the key to getting unstuck is to take action, even if you’re not sure where it will lead. Whether it’s making a phone call, drafting an email or organizing one small part of your home, every action pushes you closer to the change you want.
8. Be Consistent For Lasting Life Change
Lasting life change isn’t about making huge leaps—it’s about maintaining daily consistency. Focus on mastering the small, often overlooked aspects of your daily routine, like staying organized, managing your finances or keeping up with your health. These seemingly mundane tasks build a strong foundation for bigger changes in the future.
For instance, simply committing to tidying up your living space every day can lead to a cleaner, more focused mind.
9. Let Go Of Perfectionism
Perfectionism can be one of the biggest roadblocks to changing your life. If you wait until everything’s “just right,” you’ll never get started. Instead, dive in with what you’ve got—no matter how unpolished it feels. Taking even the smallest step creates momentum that can propel you toward bigger changes. Remember, done is better than perfect. Don’t overthink; just start. You’ll find your rhythm and improve as you go.
Remember, no journey is ever perfect. You’ll face setbacks, but that’s part of the process. Instead of aiming for perfection, focus on progress. Letting go of perfectionism and practicing self-compassion can help you have better overall well-being and improve your life.
10. Set Small, Measurable Goals
Even when you want to change your life, ambitious goals can seem daunting. This is why starting with small, measurable goals is key to long-term success. For example, if you want to improve your health, rather than trying to lose 20 pounds in a month, try a different strategy. Start with achievable steps, like committing to walking 20 minutes a day for a week.
This is where the 80/20 rule, or the Pareto Principle, can be beneficial. This means to focus on the 20% of actions that will bring 80% of your results. The 80/20 rule isn’t just a productivity hack—it’s a game-changer for getting real results without burning out. The result? Small changes lead to significant transformations when done consistently.
Tip: To start, make a list of what truly matters to you, then zero in on the top two or three things that most align with your values and goals. Focus on these, and watch how quickly they move the needle. Simplify and prioritize, and you’ll stay engaged and motivated without all the extra noise.
11. Celebrate Progress to Build Momentum
Every small win is a step forward, and it’s important to acknowledge your progress. Whether you’ve met a goal for the week or simply stuck to a new habit for a few days, take time to celebrate these achievements. Doing so will keep you motivated and remind you that change is happening, even if it’s happening slowly. Motivation is what keeps you moving forward, snapping you out of autopilot and reminding you of your goals.
Tip: Try jotting down each day’s achievements in a journal, and give yourself a small reward to mark the occasion. These celebrations keep your momentum high and make it easier to stay engaged in your journey.
Change Your Life With Simple Strategies & Break Free Of Autopilot
Transforming your life isn’t about making huge, dramatic changes overnight—it’s about taking small, consistent actions that build momentum over time. Start with self-reflection, focus on developing habits that support the life you want to live and move forward with small, measurable goals. By doing things like investing in relationships, taking daily action and celebrating small victories, you’ll see that lasting change is not only possible but within your reach. Change your life one step at a time, and the results will follow.
Photo by Wasana Kunpol/shutterstock.com
